Super Youth 4:30pm
(A) ME Push Jerk
(B) Pistols Technique, Progressions (if you have a pistol practice overhead)
(C) Indvidually for time-5,4,3,2,1 Rope Climb 15/12ft, One Legged Squats (each leg alternating)
Beginner 6am & 7:30pm
(A) Push Jerk-Work within the limitations of your movement
(B) Rope Climb Technique, Progressions
(B) Rope Climb Technique, Progressions
(B) Indvidually for time-4 Rounds 10 Push Jerk 40/30kg, 2 Rope Climb 15ft/12ft
Intermediate 6am & 6:30pm
(A) ME Push Jerk
(B) Pistols Technique, Progressions (if you have a pistol practice overhead)
(C) Indvidually for time-5,4,3,2,1 Rope Climb 15/12ft, One Legged Squats (each leg alternating)
Advanced 5:30pm
(A) Legless Rope Climbs + 3RM Overhead Pistols
(B) Indvidually for time-5,4,3,2,1 Rope Climb 15/12ft, Overhead One Legged Squats 15/10ft
(C) 1RM Push Jerk in 7mins
Focus- (A) If you have legless rope climbs, Accumulate as many reps as you can in part A 15/12ft (B) The overhead one legged squats are 5 in total. If you are performing without the overhead position then complete 5 on each leg (C) Your 7mins starts from when you finish part B.
(A) Can start from the ground, and for what seems like an eternity 'climbing' I don't appear to make much height - reminds me of when you are swimming, then realise you can stand up cause its only knee deep water.
ReplyDelete(B) ME 55kg
(C) 11:40 2 1/2 rounds on fat bar - the 35kg on Bella felt like a breeze compared to the 30kg fat grip.
My legless rope climbs weren't legless for long.
WOD 9.44 3.5 rounds on fat grip & normal rope climbs. Focused on fat grip work Round 1 @ 35kg round 2 3 4 at 30kg
ReplyDeleteI did not do this workout twice! ;)
ReplyDelete(A) Pistols without lifting shoes or using hands, feeling alot better. Tried 10kg overhead but was a bit off balance, particularly with the right leg.
7kg bar, left leg ok - right a bit wobbly.
(B) 6:43 - quite like rope climb work outs, although my form gets a bit questionable later into it. (1 x pistol each leg as no overhead)
(C) ME 55kg - another tough lesson in 'should have listened to coach' Need to work on Push Jerk & Push Press, and the differences between them!!